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Meticulously crafted from the principles laid out in Matt Fitzgerald's best-selling book 80/20 Running, and followup book 80/20 Triathlon, this 70.3 Level 0 training plan will prepare the athlete to complete their first 70.3. Each week, cycle, and the complete 18-week plan has been specifically formulated to match the research articulated in Fitzgerald's publications and ensures the triathlete adheres to the 80/20 principle.
This plan is intended to enable first-time half Ironman participants and even first-time triathletes to finish strong in a half Ironman event. Before you begin, you should be comfortably able to swim and run for 45 minutes, cycle for 60 minutes, and complete at least three total hours of aerobic exercise over seven days. The weekly training volume starts at approximately four hours in Week 1 and peaks at approximately 10 hours in Week 16.
Not sure which level is right for you? Each 80/20 plan comes with a Level Guarantee: if you discover that the level you have selected is too hard or too easy for you, simply contact firstname.lastname@example.org for a complimentary switch to a different level within the same triathlon distance.
Supporting resources and documentation for your plan, including Zone guidelines, can be found at http://www.8020endurance.com/resources
Please note that in this plan the swim is prescribed by distance, and the bike and run by time, therefore the preview below will not reflect the plan's complete time and distance.
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Purchasers of this plan will be able to contact the co-author, David Warden, directly at email@example.com, in order to request clarification on any items that may be unclear in the plan.
5 minutes in Run Zone 1, 20 minutes Run Zone 2, 5 minutes Run Zone 1
200 yd Swim Zone 1, 400 yd Swim Zone 3, 120" rest, 200 yd Swim Zone 3, 120" rest, 200 yd Swim Zone 1
5 minutes Bike Zone 1, 20 minutes Bike Zone 2, 3 x (5 minutes Bike Zone 3/3 minutes Bike Zone 1) 5 minutes Bike Zone 2, 6 minutes Bike Zone 1
5 minutes in Run Zone 1, 35 minutes Run Zone 2, 5 minutes Run Zone 1
300 yd Swim Zone 1, 900 yd Swim Zone 2, 300 yd Swim Zone 1
10 minutes Bike Zone 1, 10 minutes Bike Zone 2, 8 x (30 seconds Bike Zone 5 uphill or simulated/60 seconds Bike Zone 1) 28 minutes Bike Zone 1
5 minutes in Run Zone 1, 25 minutes Run Zone 2, 5 minutes Run Zone 1